10k Run
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Shoulder Press
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8 comments:
Look! Dymphna's favorite... Ha! Ha!
Exactly, for some reason I have a feeling I'll be doing the alt today ;) Seriously, my legs are soooo sore from yesterday. Glad running makes you think of me JR hahaha.
6 mile on a treadmill steaady state is not something I want to do...it was too windy and cold today. So I added intervals instead...here is my workout.
Treadmill:
20 minute jog @ 9:00/mile (that's about all I can mentally handle...Michelle you rock)
And then yesterday's CFE
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
So, basically 9 rounds 1 min on/1 min off
1-7 @7:03 pace
8 and 9 @ 6:40 pace
But, I accidentally hit the STOP button on the 9th round at :40 so, I did it again for the full minute.
Bench Press with Mike3,3,3,3,3
65, 75, 85, 90, 95(2), 100(1), 105 (1), 110(f)
My 10K attempt: 1st mile plus some change on the elliptical at about a 10 min pace and then last 5 miles on treadmill (b/c one finally became available) at a 9 min pace...which was a struggle for me. My quads and hamstrings were so tight & my legs felt like dead weight. It was the toughest run in a while b/c I didn't have the energy to push myself (and honestly the 9 min face felt like I was pushing it), and I blame it on those dang thrusters!!! I don't know what I hope tomorrow's wo is, b/c my entire body is sore today.
Murph w/20lb vest
28:44
run route came up about 1/4 mi short overall
10K (6.4 miles) = 1:08:57
I actually ran a course I selected beforehand. It encompassed to very steep hills at the 2 mile and 4 mile mark. If you're familiar with Fort Belvoir, it's called the Basin. I ran down into the basin, around the basin, and out of the basin - twice, and then back to my starting point.
I was suck'n wind today in 20 degree weather. That's going to leave a mark tomorrow, I think. :-)
SP: 5x3 45,50,55,60,65 x1 70,75(f)
SJ: x1 65,75,85,95,100,105,110,115(f)
yesterdays CFE C 2 1 min on 1 off x9
*Sub par today oh well I am beyond sore today. My body has not yet adapted to the CF WODS instead of strength cycle. I'll get there eventually :)
mobility
cfwu x 1 (5#)
SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
7 x 3 x 155
handstand holds
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